A short, honest running test. Your 2.4 km time tells you a lot about your aerobic fitness and helps you choose a realistic pace for the 8 x 1 km in a race.
FormatTime trial
Durationapprox. 10-15 min
LevelAll levels
FocusRunning benchmark
The workout
2.4 km run for time
For time
- 2.4 km run, solo
- Controlled first 1.2 km
- Push the second half
- Record your time
Programmed by our coaches for the CrossFit W HYROX class on Saturday 7 February 2026.
Stimulus
Target effort: RPE 9 out of 10
A hard, even effort. Not a sprint in the first kilometre, but a steady build towards the finish.
Use your time as a baseline and repeat the test after a training block.
Scale it to your level
| Level | How to do it |
|---|---|
| Beginner | 1.2 km for time, or run-walk intervals at an even effort. |
| Intermediate | As written. |
| Pro | As written, with a negative split: second half faster than the first. |
Coach notes
- Warm up for at least 10 minutes, including a few short accelerations.
- Check your watch at 1.2 km. If you are faster than planned, hold back slightly.
- Your HYROX race pace per km is usually noticeably slower than your 2.4 km pace, because of the stations in between.
- Run the test on the same route each time, so your results are comparable.
HYROX stations trained
RunningSkiErgSled pushSled pullBurpee broad jumpsRowFarmers carrySandbag lungesWall balls
Equipment
Running route or trackWatch with lap timer
Why this workout works
Running makes up half of a HYROX race. A simple, repeatable test shows whether your running is improving.
Knowing your current running level stops you from starting a race at a pace you cannot hold.
Train with us in Schoten
Do this workout with a coach
Every week we program HYROX workouts like this one at CrossFit W, with the same stations as on race day.
Book your 3 free classes →